The videos are in high-definition format that can be quickly played on any mobile device. And they're compatible with a Mac and PC. I took great lengths to make the instructional videos in this program top-notch.

Whether you're targeting a specific muscle such as the biceps or glutes, or following one of the week full-body programs, you'll have printable workout logs to keep track of all your progress. The combination of the training system, instructional videos and workout logs result in my most effective muscle-building program to date.

I can assure you that the workouts and strategies are unlike anything you've seen before. Don't miss this opportunity to finally experience the muscle growth you've been waiting for.

It's time to leave the normal way behind and shock your body to a higher level of development than you ever imagined! I'm confident this new system will be lean muscle faster than ever before.

It's time to get the body you've always wanted. Got a question? If so, it's probably covered in the following section: The physiological laws of muscle growth don't change with gender.

Therefore, this system is ideal for males and females. The difference, however, is the way females will probably use this system. For example, many females will want to add shape to their glutes, not their biceps. So females can pick and choose the right plans for them.

All of the workouts require nothing more than your body weight and basic weights such as kettlebells, dumbells or a barbell. Rings are also part of this program, but they're not required since alternative exercises are outlined. You should be able to extend farther back with each rep.

Cross your left leg over the top of your right knee. Glutes Reps: Shift your weight to the left side so your left glute is resting on the roller.

Your legs are straight and feet together. Roll up and down your glute and spend a little extra time on areas that are sore. Repeat for 10 reps with each side.

Here's what you need to know...

Rest your left elbow on the ground and roll your IT band from just above the knee to hip and back down to knee. Repeat for 10 reps with each leg. If a dip is too difficult. The T-spine stretch is a little tricky because you must squeeze your glutes butt muscles and abs tight before you lift your arms overhead.

Keep the weight relatively light so you can transition quickly between each exercise. Rest for 30 seconds and repeat the circuit five more times six total circuits. After the first set of six reps you might only get four or five reps for the second set. Once you finish 10 reps. The front squat can be performed with one or two kettlebells or dumbbells depending on your strength. Then move on to the Cardio portion of the workout.

All of the stretches can certainly be held for longer than 20 seconds. Perform five circuits total 50 jumping jacks and 50 reps of the combo.

If a pull-up is too difficult you can perform a lat pulldown with a narrow grip or a bent-over row with a neutral grip. Rest as much as you need to at first until your fitness builds up. After finish- ing six circuits. Keep in mind. Cardio Start with 10 jumping jacks.

Hft2: Build 2wice The Muscle

Stretches Start with the hip flexors stretch and hold each side for 20 seconds at a position where you feel a deep stretch without pain. This is not ideal since there will be lag time. Continue dropping one rep of each exercise until you perform one swing and one push-up with knee tuck.

Then do 10 swings followed by 10 push-ups with a knee tuck. Cardio ii Sprint for 30 seconds. After this cardio sequence is completed. You can do a regular push-up with weight vest. Repeat the entire circuit three more times four circuits total. Sprint again for 30 seconds followed by 30 jumping jacks. Cardio i Start with 10 lateral hops 10 with each leg.

Do your best to rest as little as possible throughout the entire sequence. If this push-up is too difficult.

Hft2: Build 2wice The Muscle

Next do nine swings followed by nine push-ups with a knee tuck. Flag for inappropriate content. Related titles. Jump to Page. Search inside document. Documents Similar To Pdfkul.

Imani Balivaja. His team of scientists showed that people who train with a very high intensity lose fat and build their aerobic and anaerobic fitness much, much faster than those who train for longer periods at a lower intensity. Indeed, when it comes to fat loss, intensity is the most important component to get right. Long, mind-numbing aerobic workouts only help your aerobic fitness.

A well-designed high- intensity athletic program, on the other hand, will boost your aerobic endurance, strength, and anaerobic power. Programming Details This program is based on four workouts per week.

Each workout starts with rope jumping and foam roller drills for mobility shown in the next few pages. Before starting this program you should do three things. First, measure your waist or hips females with a cloth tape and weigh yourself.

Second, take three pictures: from front, side, and rear wearing nothing but shorts or a bikini females. Third, do the two tests that are outlined on the next page and write down your results. When the program is finished, compare your before and after stats. Are you ready for the next level? Let me take you there! Perform each test at the beginning of week 1 and the end of week 8. Test 1: Broad Jump Why you should test it: the standing broad jump is a simple and accurate way to measure acceleration, deceleration, and balance.

The leaner and stronger you are, the longer your jump will be. How to do it: stand behind a line or a piece of tape on the ground. Place your toes at the edge of the line tape with your feet shoulder width apart Fig.

Quickly crouch down Fig.Yet I had absolutely no soreness or joint pain during those final days. Luis Mejia Garcia. Arnold turned his pathetic calves into one of his best body parts when he started training them six times per week.